Week 1: Find Your Starting Line

Athletes,

As you begin on this 12 week training journey make sure to slow down and take stock of where you are, where you have been, and what you would like to get out of this training experience. No matter what those answers are, there are a couple fundamental things we would suggest:

1. Take it step by step. Your early runs and workouts are what we call the danger zone where if you push too fast or far while your body is still getting adjusted to the new training variables you could risk an injury or a setback, avoid this by slowing things down the first 2-3 weeks.
   
   
2. Build consistency. In the first few weeks it’s more important to formulate and get comfortable with your routine than increasing mileage volume. Find the days/times that work best for you and lock in on committing to as much consistency in your training schedule as possible.  

 

SPORTS PSYCHOLOGY

What are you gaining?

Congratulations! For what? For the hardest part: starting this journey. Committing to your goal. Investing in yourself. Believing that you can do it. 

You will be challenged, encouraged, doubtful, hopeful, and will probably grow in ways you can’t imagine yet. Over the next 16 weeks I will give you a reflection prompt  every week that you can think about on your runs or – which I would highly recommend - you can write them in a journal or your training diary. I will also give you a few exercises to increase mental strength, readiness and confidence.

This weeks prompt is:

1. What are you gaining from this journey?
2. Why is this important to you?

Guidance by Mari Dottschadis M.S.c.

 

NUTRITION

Establish a Nutritional Baseline

Begin your training journey by taking stock of your current eating habits and nutritional status. Focus on consuming whole, minimally processed foods that support energy and recovery. Identify key areas for improvement, such as increasing your intake of fruits, vegetables, lean proteins, and whole grains. This is the time to set realistic dietary goals and gradually incorporate nutrient-dense foods into your daily meals. Keep a simple food journal to track how your body reacts to different meals and snacks, laying the foundation for tailored adjustments throughout your training.

 

RECOVERY

Establish Your Recovery Baseline

Begin your training journey by assessing your current recovery habits and routines. Take note of your sleep patterns, stress levels, and how your body feels after each workout. This week, focus on establishing a baseline so you can measure improvements as your training progresses. Identify areas that might need extra attention, such as hydration, sleep quality, or even post-workout stretching. Keeping a